Cottage Cheese vs. Tomato
Nutrition comparison of Cottage Cheese and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and tomato:
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
- Tomato has 60.3 times less saturated fat than cottage cheese.
- Tomato has signficantly less calories than cottage cheese.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has signficantly less calories than cottage cheese - tomato has 18 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Tomato | |
|---|---|---|
| Protein | 46% | 17% |
| Carbohydrates | 14% | 75% |
| Fat | 40% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and cottage cheese are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Tomato has more dietary fiber than cottage cheese - tomato has 1.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Tomato and cottage cheese contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 11 times more protein than tomato - tomato has 0.88g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Tomato has 60.3 times less saturated fat than cottage cheese - tomato has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Tomato has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than cottage cheese - tomato has 13.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Tomato and cottage cheese contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and tomato contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and cottage cheese contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than cottage cheese - tomato has 7.9ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin. Both cottage cheese and tomato contain significant amounts of thiamin, Vitamin B6 and folate.
| Cottage Cheese | Tomato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.037 MG |
| Riboflavin | 0.163 MG | 0.019 MG |
| Niacin | 0.099 MG | 0.594 MG |
| Pantothenic acid | 0.557 MG | 0.089 MG |
| Vitamin B6 | 0.046 MG | 0.08 MG |
| Folate | 12 UG | 15 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 730% more calcium than tomato - tomato has 10mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Tomato and cottage cheese contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Tomato is a great source of potassium and it has 128% more potassium than cottage cheese - tomato has 237mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cottage Cheese | Tomato | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cottage Cheese | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.003 G |
| Total | 0.017 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and tomato contain significant amounts of linoleic acid.
| Cottage Cheese | Tomato | |
|---|---|---|
| linoleic acid | 0.105 G | 0.08 G |
| Total | 0.105 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Cottage Cheese g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato or cottage cheese contain more calories in 100 grams?Tomato has signficantly less calories than cottage cheese - tomato has 18 calories in 100g and cottage cheese has 98 calories.
Is tomato or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 11 times more protein than tomato - tomato has 0.88g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does tomato or cottage cheese have more carbohydrates?
By weight, both tomato and cottage cheese are low in carbohydrates - tomato has 3.9g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does tomato or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 730% more calcium than tomato - tomato has 10mg of calcium in 100 grams and cottage cheese has 83mg of calcium.